Partner WOD Saturday
The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order.
Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM
Strength/ Skill – Practice Sand Bag Get Ups
3 R.F.T.
15 Sand Bag Get Ups
5 Deadlifts 275/205
1 Rope Ascent
Closed Thanksgiving. Friday 8 and 9 am only. Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…
5 RFT 10 Deadlifts 185/135 10 Alternating Reverse Lunges 185/135 50 D/Us
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings
Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…